I wonder how protein is in your vegetable diet? Here are 6 tips to strike your protein goal

Protein is Big nutrients This helps in muscle growth, fix tissues and enhance your immune system. Most types Rich protein food Come from animal sources, so it is difficult to achieve this if you do not eat meat, poultry, dairy, or eggs. So, if a Vegetable dietYou may know that it is difficult to meet your protein share.

However, recently, many ways have appeared to ensure that you are still getting enough protein daily if you are vegetarian. The key is to know the appropriate food groups to prevent protein deficiency. Follow the tricks below to ensure that you meet the daily protein share.

How do vegetarians get enough protein?

According to the current version of the US Department of Agriculture, one of the nutritional guidelines of the Americans, the recommended daily amount of protein to prevent the deficiency is 0.8 grams per kilogram of body weight.

For example, if you weigh 190 pounds (86 kg), you should aim to 68.8 grams of protein per day. Keep in mind that this recommendation applies to the average adult adults. Older adults and slightly active individuals will need slightly More protein every day.

If you follow a Plant lifestyleYou can access this recommended amount by adding some of these Sources of vegetable protein In your diet:

• Bean
• Lentil
• Nuts
• Seeds
• Quinoa
• Oats
• Tofu
• Time
• Food yeast

6 protein tips for vegetarians

Are you looking for ways to increase plant -based protein consumption or avoid protein deficiency? Try these tips.

Use quinoa instead of rice

While both of these pills are good sources of carbohydrates and fiber, quinoa is the best option if you aim to increase protein intake. When cooking, quinoa contains 8 grams of protein For each cup, compared to 5 grams of protein for each cup of brown rice.

Moreover, quinoa is also Full proteinThis means that it contains all nine essential amino acids that your body cannot produce, but the needs of major functions such as Energy production, tissue repair and immunity. Most other whole proteins come from animal sources, which makes quinoa stand out in terms of its nutritional benefits for plant meals.

Using vegetable protein powder

Merging vegetable protein powder into your diet is a fast and easy way to increase protein intake – especially if you are in a wheel in the morning.

Even better? Many plants Protein powders Available today, and you can use it in all kinds of roads. For example, you can get the start of your day activation by mixing protein powder with water or non -dairy milk. For more essential Water -friendly mealYou can move the powder in oatmeal, add it to baked goods or mix it in juice or Protein shook.

Providing your body with essential amino acids

Protein consists of 20 amino acids11 of which can produce the body on its own. Other nine can be found in food products. As we mentioned, when foods contain all nine essential amino acids, they are called whole proteins.

Most whole proteins are animal -based products (including meat, eggs and dairy products). For vegetarians, there are not many foods that contain all nine amino acids that have not been created in the body. some Vegetable proteins High in some essential amino acids, such as soybeans, tofu, seeds, nuts, beans and lentils. By increasing the amount of foods rich in amino acids, you can get close to hitting the daily protein targets.

Beans alone lack all essential amino acids. Consider combining beans and rice to make complete protein. When eaten together, every food contributes to the other.

Start every day with protein

If you start your morning with a protein -rich meal, there is less pressure to know how to reach your protein goal for the rest of the day. In addition, eating protein at the time of breakfast will help you feel full and satisfied and give you the energy that must be taken a day.

Oatmeal is a great example of a protein -rich vegetable breakfast. Compared to other pills, oats High in protein It has a nice balance of essential amino acids. For more flavor, you can add things like fruit, nuts or seeds. Other breakfast options for protein include forward tofu, timbe, or fruit juices with non -began milk and vegetable protein powder.

Add the beans to everything

Beans and legumes are one of the most simply stimulating protein -based protein sources because there are many varieties and there is no lack of ways to use them in your meals. In addition, in terms of protein content, it packs a dangerous punch. For example, cooked chickpeas contain 14.5 grams of protein per cupWhile a cup of cooked lentils has 17.9 grams of protein.

Do you need some inspiration on how to combine more beans and legumes into your vegetarian diet? If you enjoy soup, you can add kidneys or lentils to kick protein. Or you can make taco sandwiches for plants friendly to plants with black beans or pinto beans. You can also increase your salads with peas or chickpeas. (Regardless of what you blow, this kitchenware It can help prepare a vegetable meal.)

Sprinkle the yeast on your meals

Food yeast is a diet that depends on the plant with a delicious flavor and a high protein content. (there 3 grams of protein In every teaspoon of food yeast)

Although the food yeast depends on the plant, it contains a cheese-like flavor-which is ideal for vegetarians who want a little taste of something delicious. You can spray the food yeast on everything from popcorn to soup to pasta, which enhances the flavor of your food simultaneously while increasing the protein content. Moreover, the food yeast is very high in Vitamin B12 A common deficiency in vegetarians since B12 is often found in animal products.

The bottom line

Getting enough protein every day is a common concern between many Potential and potential vegetarians for the first time – But it should not be. From using vegetable protein powder to choosing foods rich in amino acids, there are many ways to get a daily amount of protein on a vegetable diet.